Warm Up :

• Walk out plank hold with hip opener - 10 reps
• Dumbbell from ground to overheard - 10 reps

REPEAT 2X

Circuit 1 :

• Walk out push up side to side - 10 total
• Plank hold with a row to overhead - 10- 12 reps each side
• Kneeling bicep curl into overhead press - 10 -12 reps
• Kneeling forward raise - 10 - 12 reps

REPEAT 3X

Circuit 2 :

Chest Press - 15 - 18 reps

• Chest flys - 12 - 15 reps
• Lying overhead Lat extension - 15 reps
• Tricep Dips - 15 reps
• Plank Deltoid Fly - 12 - 15 reps per side

REPEAT 3X

• Stretch - Hamstrings, hips and glutes